I know how tempting it is to tuck into a pack of chocolate biscuits with your afternoon coffee, but that sort of sugar rush will not only leave you wanting to eat more biscuits but will also make you crave sugar even more. On top of that, you’re likely to end up with a headache which will make it more difficult to focus and complete your day’s work.
Which is why in this blog post I wanted to share with you my top tips on how to eat healthy at work, and not end up with reaching out for that chocolate biscuit at 4 pm!
1. Start with a good breakfast
There is nothing worse than beginning your working day on an empty stomach. Make sure you have a good breakfast even if it is just fruit from your office basket!
I would often miss my breakfast because I had a long commute to work, but now that my working pattern has changed, I no longer have the excuse not to have my breakfast.
2. Eat more fresh fruit and vegetables
Eating more fruit (and vegetables) is great for keeping up the right energy and concentration level for your work. Fresh fruit is also full of vitamins and antioxidants, which is so much better than taking food supplements.
If you are an employer and your colleagues are currently working from home, you can arrange a surprise delivery of a fruit basket directly to their home address. Not only will you be showing that you care, but you’ll also be providing your employees with a much-needed intake of vitamins. It will also help with employees motivation, mental health and overall work productivity.
I’m sure your colleagues will appreciate the gesture and enjoy their office fruit baskets! You can choose to have a one-off delivery (perhaps as a thank you for reaching a specific target or to celebrate a new contract deal) or you can arrange a regular delivery as part of your employee wellbeing programme.
3. Prepare your snacks in advance
If you have your snacks prepared in advance, you won’t get hungry between meals and you are more likely to stick to your healthy eating plan.
If you are working from home, I’m sure you can afford to spend a little bit of extra time to make healthy snacks, even if it’s just to boil an egg or make porridge.
Quick emergency healthy snacks ideas
- Prepare your own fruit bowl for the day or even better, have an office fruit basket delivered directly to your door.
- Bake your own granola bars with low sugar content
- Make a quick porridge with chopped up banana and a few pieces of chocolate (mix in a tablespoon of peanut butter for extra energy)
- Prepare fruit smoothie with apples, bananas or strawberries, plant-based milk and a pinch of cinnamon for an ideal ‘pick me up drink’
- Peel a few carrot and cut up celery sticks and eat them with a pot of hummus for an extra healthy snack
4. Have a proper lunch break away from your desk
Make sure you have a proper lunch break away from your office or desk. Eat in the kitchen, sit in the garden or a park and get some fresh air at the same time. It’s also a good idea to stretch your legs and move around a bit at the same time to keep the brain oxygenated (and working on optimal level).
5. Drink plenty of water & limit caffeine
Water will keep you hydrated and help your brain stay active. If you are getting tired or sleepy at your desk, it could be because you don’t drink enough water. Most health studies recommend drinking a minimum of 2 litres of water, but it depends on your size, metabolism and how your digestive system works.
It’s also quite difficult to drink cold water during winter days, so try to mix it up with hot water with lemon and slice of fresh ginger or a hot fruit tea.
Having a coffee in the morning can be a good way to get yourself ready for the day ahead, but as you get closer to the afternoon, it’s better to switch to a decaffeinated drink to help you to relax and unwind from the day’s work.
My favourite at the moment is peppermint tea, but if you don’t like herbal teas, just use less coffee (even one teaspoon less makes a difference) or a decaffeinated version of coffee, when making your afternoon drink.
6. Move around & stretch your legs
Drinking more water definitely helps with your concentration, but if you still feel tired, get up from your desk and move around a bit. If you have the time, do 5-10 minutes of gentle stretching or low impact exercise.
Try walking around your office, offer to deliver a message or do a quick tidy up of your office. If you are working from home, this is a great opportunity to do 5 minute jobs, like a quick washing up or sorting out the laundry.
All this helps your brain to refocus and give your eyes the chance to rest from your laptop.